10 October 2024
Day 12
I took a PTO Day to get some much needed outside work done. I spent the better part of 8 hours outside and got so much accomplished! According to my step tracker, I hit 27,000 steps in my day long endeavors. So I didn’t go for any additional walks.
I also ate two HSM’s…
Meal 1:
7 Ounces Chuck Eye Steak
Biscuit
2 Tbls Honey
Meal 2:
8 Ounces lean ground Beef
2 Ounces Cheddar Cheese
6 Ounces Potato
I cut my shakes down to just two, keeping my PRO and Total Calories within my targets.
3 Likes
11 October 2024
Day 13
Its Dynamic Effort Upper Body Training Day!
I like this day, because it’s explosive, quick, and I always feel great after it’s done. And it’s less than an hour, so I am really moving.
Warmup:
- Explosive Dead Hang Chinups 9x3@210.
- Banded Tricep Pushdowns 3x25@65 (I have measured all my WSBB Bands with a luggage scale to know roughly the poundage of each).
- 2 Way Banded Neck Twists 3x25@55 each way.
Main Worksheets:
- Speed Barbell Close Grip Bench Press with WSBB Doubled Red Bands 10x45, 5x95, then 9x3@135.
2a. Lying Barbell JM Press 10x135, 10x155, 8x165, 8x175.
2b. Seated Fat Gripz DB Unilateral Concentration Curl 3x12@45.
3a. Dips 2x20@210.
3b. Standing KB Lateral Raises 2x8@35.
3c. Standing Banded Pullaparts 2x15@55.
Then shakes and flameout as prescribed. Today is our 27th Anniversary, so my Bride and I are having a late lunch to celebrate. That will be a test, ensuring that I can go celebrate while maintaining dietary restraint.
3 Likes
12 October 2024
Day 14
Max Effort Lower Day
Warmup:
- 45* Back Extensions 3x15@210.
- Sled Drags 6x60meters@125.
Main Worksets:
- 3RM Barbell Zercher Squat. 8x45, 5x95, 4x135, 3x185, 3x205, 3x225, 3x245, 3x255, 3x265, failed 3x275. My legs and hips had no problem with the load, but I couldn’t maintain the barbell in my arm bend. Weakness found!!
- Sissy Squats with 20# Weight Vest 3x10@210.
- GHD with 20# Weight Vest 3x6@210.
- Garhammer Raise 3x15@210. I kept the 20# Weight Vest on.
Then shakes and supps as directed.
HSM:
6 Grilled Chicken Wings
Beef Chili
Banana Pudding
1 Like
13 October 2024
Day 15
I got an hour of walking on trails early this morning. Along with 20 deadhang chin-ups and 20 dips. Love these 50ish degree mornings!
Shakes and supps as directed. Still planning out my HSM, but beef will probably be what’s for dinner.
My weight is 212.7 today which is up 2 pounds. Egads!!
2 Likes
14 October 2024
Day 15
Max Effort Upper Day
Warmup:
- Banded Pullaparts 3x25@45.
- Banded Tricep Pushdowns 3x25@65.
- Banded Face Pulls 3x25@55.
- 4 Way Swiss Ball Neck Extensions 2x20@BW.
Main Worksets:
- 3RM Incline Barbell Bottom Position Press from Pins 10x45, 8x75,
6x95, 5x115, 4x135, 3x185, 3x205, 3x215, 3x225.
2a. Barbell Bent Over Rows 10x225, 10x235, 2x8@245.
2b. Barbell Close Grip Bench Press 8x185, 6x205, 2x5@215.
3a. Deadhang Pullups 3x7@212.
3b. Lying DB Williams Extensions 2x20@45.
3c. Standing DB Curls 2x12@45.
3d. Standing Front Plate Raises 2x15@45.
All shakes and supps as directed. So ready to chow on that HSM tonight, but i am not overly hungry by any means.
4 Likes
15 October 2024
Day 16
Pretty standard day, but glorious none the less. These daily walks, now that we are having cool mornings, are viewed with much anticipation. All shakes and supps as prescribed thus far, with only my HSM and Bedtime Shake to go.
Observations from Week 2:
- Drink that extra water! Really. I know that we are consuming a large amount with our shakes and workout nutrition, but i am seeing that the extra water helps with um, you know, moving things on down the line.
- I am craving fat! I seriously could go and grab a slab of butter and just start chomping. Maybe that is a good thing, as sugar cravings are pretty much under control?
- I am hardly sore at all. I have purposefully kept my workouts the same, while adding in the extra walks and activity. I suppose the Surge and MAG 10 peri-workout are helping in this regard, along with the extra PRO supplied by the MD Shakes.
- The frequent night-time urination from the outset is gone. I sleep like a rock!
- I feel “lighter”, more agile, if that makes sense? Again, maybe its the extra movement, the recomposition, or the frequent doses of beneficial foods/supps.
3 Likes
I might have missed it but you’re having Surge with Velocity?
Ain’t that the truth. I love this brief season and also look forward to my “walk-thinking” time.
Sounds like you have made a lot of positive changes and your last post is showing you in a good spot. Just dropping in to point this out in case you start feeling chewed up a few months from now and are wondering what went wrong and when was the last time I felt like things were working. …if that doesn’t happen, well that’s great but if so then maybe this post will punch you in the face.
I am a stubborn learner sometimes so I am sort of anticipating you may run into the same problem if you start to think you can add in a bunch of nonsense to your training as you continue on from here.
1 Like
Hey there! Yes, 1 scoop of Surge pre- and intra-workout. Then 1 scoop of Mag 10 post-workout. On training days, I use this combo instead of my usual three scoops of Metabolic Drive for my first meal.
Thank you, Mechinos! Yes, those walks and quiet time is a blessing!
I, too, am a stubborn learner, having more diplomas from the School of Hard Knocks than I care to admit. Thanks for thinking ahead for me, as I know I WILL circle back to this.
I am already contemplating how to transition off the Velocity Diet in two more weeks, because it’s just so easy and effective!
1 Like
16 October 2024
Day 17
Dynamic Effort Lower Training Day!
Warmup:
- Sled Drags 6x60Meters@125.
- 20” Box Jumps 5x3@212.
Main Worksets:
- Speed Barbell 15” Box Squats every 45 Seconds 10x45, 8x95, 5x135, 4x185, 3x225, 2x245 then 10x2@285.
- Speed Axle Bar Deadlifts 10x1@285.
- Axle Bar Zercher Lunges 3x10@115.
- Reverse Hypers 3x15@225.
- KB Side Bends 3x20@70.
Then shakes and supps as directed.
HSM:
6 Grilled Chicken Wings (the whole ones)
6 Ounces Baked Potato
3/4 Cup Okra
1 Tbsp Amish Butter
Bedtime shake and crashed!
1 Like
17 October 2024
Day 18
Another gorgeous, but routine, day today. Shakes and supps as directed. I have finished 4 complete bags of MD and 1 entire bottle of Flameout.
HSM:
8 Ounces Porterhouse
4 Ounces Steak Fries
1/2 Tbsp Duck Fat
500 ml San Pelligrino
Not am I only enjoying those early morning walks, but also cooking! I am grilling over hardwood charcoal in a small, portable grill most nights and love this way of cooking. Slow and easy.
Stoked to have a lifting session in the AM. And also I just FEEL GREAT!!!
5 Likes
Grilling and walking …just need to add hunting to the mix and you have found your place sir.
1 Like
Glad to see you’re keeping up the good work, I’m also loving the positivity oozing out of this log
1 Like
Agreed! Currently we have 3 fawns, a couple of mommas, and a couple of bucks hanging out behind the house. Its been really dry, so we water them several times a week. They are great to stomp and snort if the trough is empty. Pretty cool!
18 October 2024
Day 19
Dynamic Effort Upper
Warmup:
- Banded Tricep Pushdowns 3x25@65.
- Banded Straight Arm Pulldowns 3x25@65.
- Banded 2 Way Neck Twists 3x25@55.
Main Worksets:
- Barbell Speed Close Grip Bench Press with Doubled WSBB Red
Mini Bands 10x45, 8x95, 5x115, then 9x3@145.
- Chest Support Dogbone Banded Row 3x12@285.
- Lying Rolling DB Tricep Extensions 3x12@45.
- Standing DB 1-1-2 DB Hammer Curs 3x15@55.
- Standing DB Lateral Raises 3x15@27.
Then shakes and supps as directed. Full moons create so much havoc in hospitals and around the surrounding support networks, so i am more than getting my additional activity in today. Good times!
HSM for tonight…haven’t had time to think about it yet, but it will be on whenever i can get there!!
3 Likes
19 October 2024
Day 20
Max Effort Lower Day
Warmup:
- 45* Back Extensions 3x15@212.
- Sled Drags 6x60Meters@125.
Main Worksets:
- 3RM SSB Squat 10x65, 8x115, 6x125, 5x155, 4x205, 3x245, 3x295, 3x335, 3x365. That’s a 20#PR for me on this exercise.
- Barbell Pendley Rows 5x225, 5x235, 5x245.
- Standing SSB Goodmornings 3x5@205.
- GHD 3x8@212.
- Decline Weighted Sit-ups 3x15@35.
- Seated Tibia Raises 3x20@60.
I also wanted to do some Reverse Hypers and Unilateral Farmers Walks, but ran out of training time before the home projects started. So it was a busy day!
Shakes and supps as directed.
HSM
6 Ounces Grilled Hamburger Patties
1 Ounce Cheddar Cheese
3/4 Cup Okra
I was asleep before 21:30 and didn’t move until 06:45 the next morning. I was zonked!
3 Likes
20 October 2024
Day 21
Today’s weigh in finds me at 211. Pretty consistent weight it seems, but I am receiving lots of “your losing weight” comments. Which hopefully means I’m losing fat and building muscle.
I got an hour of alone time walking the wooded trails right at sunrise. Always so neat to see it! Along with a couple of sets of deadhang chin-ups and dips at the usual spots.
Shakes and supps as directed.
Tonight’s planned HSM:
9 Ounces Grilled Grouper
Apples
Either steamed rice or baked potatoes, whichever my bride prefers.
1 Like
Damn that’s a great workout. I may have to do that combination soon.
